The Truth About Losing Weight After 40

If you've noticed that losing weight feels harder than it used to, you're not imagining things. The body does change as we age — but the story is more nuanced than 'metabolism slows down and that's that.' Understanding what's actually happening gives you the tools to work with your body, not against it.

What Changes After 40

From around your mid-30s, you naturally begin losing muscle mass — a process called sarcopenia — at a rate of about 3-8% per decade. Less muscle means a slower resting metabolism. Hormonal shifts also play a role: for women, declining oestrogen can promote fat storage around the abdomen; for men, falling testosterone levels affect muscle retention and energy. Sleep quality often declines too, which disrupts hunger-regulating hormones like ghrelin and leptin.

The Good News

None of these changes are inevitable in the way most people think. Research consistently shows that adults who engage in regular resistance training can maintain, and even increase, their muscle mass well into their 60s and 70s. Hormonal changes create a headwind, not a wall. The fundamentals still work — they may just need to be applied more intentionally.

What Works Specifically for This Age Group

Prioritise protein at every meal — most Australians eat far less protein than optimal, especially as they age. Aim for 25-35 grams per meal. Resistance training two to four times per week is non-negotiable for preserving muscle. Cardio is still valuable for heart health and mood but shouldn't be your only tool. And sleep — genuinely prioritise it. Poor sleep drives fat storage and kills motivation.

Consistency Beats Intensity

The trap many people fall into after 40 is trying to replicate the exercise habits of their 20s — high intensity, high volume, minimal recovery. This often leads to injury and burnout. A smarter approach builds consistency over intensity. Showing up four times a week for moderate, progressive training will outperform sporadic heroic efforts every time.

You Have More Control Than You Think

One of Phil's clients, Pradeep, started training at My Personal Training Indooroopilly at an age when many people had written off their fitness goals. He went on to lose nearly 38 kilograms over two and a half years. Not through heroic effort, but through consistent, guided work. Age is a factor — but it's a manageable one.

Ready to take the next step? Book a free 30-minute consultation with Phil at My Personal Training Indooroopilly. Call (07) 3878 2584 or email indooroopillypt@outlook.com.